Prep for Virabhadrasana I (Warrior I).
Start in Lunge. Press outer heel back
As you lunge forward, knee at right
angle to foot.
Bring hands to thigh.
Lift the inner arch and inner ankle and
press the outer heel to the ground. Drop
the right thigh more, and raise the right
hip so it doesn’t lock. Keep both side of
the pelvis, waist, and rib cage level.
Extend the trunk and arms, taking
shoulders back and pressing shoulder
blades and back ribs in to open the chest.
Open the left buttock from the coccyx to
the sides as you bring the left hip
forward; move the right buttock towards
the coccyx as the right hip turns back.
The pole of truth. We are working
toward getting the front thigh to parallel
to the floor. And making sure we
maintain the arch of the foot of the
straight leg.
Variation of Eka Pada Rajakapotasana
(one leg king pigeon)
One could also use a chair in a similar
fashion.
Extend thigh away from buttock. Press
sacrum and buttocks down.
Extend trunk and puff chest out.
Getting into Padmasana (lotus).
Hold the left foot. Place it on top of the
right thigh with the outer edge of the
foot pressed into the groin. Roll left hip
in; bring knee in to face almost forward.
Stretch forward.
Stretch out to the left and right on each
side.
Stretch forward on both sides.
Note how Krista can now bring her foot
higher up her thigh, closer towards the
groin, with no pain in the knee.
*For knee problems place washcloth
behind knee joints. Sit on folded
blankets to raise lumbar. If knee doesn’t
reach floor support it on a blanket and
then bring foot up.
Do same sequence above on other side.
Right foot to left thigh/groin.